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Bodyrecomposition Mailbag 7

Dieting While Injured

Question: Hi Lyle, I am a big fan of your work and I have an important question. So I have ulnar nerve subluxation in my left arm and I am restricted in my training. I choose to avoid any pressing movements such as any bench press, any tricep movement, and any shoulder press. Every other lift I can do, I am cutting now and I am wondering what is the best way to go about preserving my muscle mass without bench press/shoulder press/tricep movements? Should I stick to heavy chest flies and Heavy shoulder raises? What about triceps? Thanks so much Lyle.

Answer: I wouldn’t diet while injured would be my suggestion unless you can find something workable for those muscles group.  You will lose muscle in them without some type of training stimulus.  If you’re determined to diet either accept the muscle loss or, I dunno, maybe isometrics of some sort. … Keep Reading

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Bodyrecomposition Mailbag 6

Calories Not Matching Macros

Question: This may come across as sounding like a very rookie question so bare with me. I just had a question regarding my macros/calories. My current macros are at 46 fat, 165 carb and 144 protein and calories at 1650. However, recently I have been hitting my macros spot on but not my calories. I am aware that there is 4 calories per gram of carb/protein and 9 calories per gram of fat. What am I doing wrong?

Answer: This is going to be a very short Q&A since I am currently embroiled (perhaps better described as overwhelmed) in the editing of the The Women’s Book.  Just in case anybody is not familiar with the term, macros is simply short for macronutrients and refers to protein, carbohydrates, fats and technically alcohol.  It’s all nutrients that are consumed in large amounts (lots of grams). … Keep Reading

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Bodyrecomposition Mailbag 5

Another day, another mailbag.

Around Workout Nutrition During Dieting

Question: Should I continue with around workout nutrition while dieting?

Answer: Since summer time is approach and everyone (more or less) is dieting to look good at the pool, this is a question that comes up fairly often.  I’ll be honest that I spent years going around and around with this one in my head before finally coming to some conclusions about it.  These are those conclusions.

The usual rationale for avoiding around workout nutrition while dieting goes something like this: if you consume nutrients (especially carbohydrate) during or after training, you will either impair fat mobilization/burning by increasing insulin levels or impair the hormonal response (growth hormone gets brought up a lot) and slow fat loss.  Some suggest only consuming protein around training for this reason although they all seem to forget that protein (and especially the Branched Chain Amino Acids) raise insulin.… Keep Reading

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Bodyrecomposition Mailbag 4

Here’s another mailbag.

Heart Rate Monitoring and Metabolic Rate

Heart Rate Monitoring and Metabolic Rate

Hey Lyle, Huge fan of your work, it really has changed my life… just wish I’d stumbled upon you a decade ago, I’d be a machine by now! Anyhow, I was just curious about your opinion on heart rate monitors and wether they can be an accurate way of monitoring your metabolism during a cut. I have a Fitbit charge hr which seems to do a pretty solid job. I.e. When I use it to cut I lose weight, bulk I gain weight and my weight is pretty damn stable when I use it to maintain. I’ve noticed that when I cut my resting pulse rate progressively gets lower over the course of the cut and also that I start to burn less and less calories during my workouts.

Answer

In at least a general sense, a drop in heart rate is pretty normal with dieting to lower levels.  … Keep Reading

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Bodyrecomposition Mailbag 3

So another dig into the mailbag to save myself having to think of another feature article to write.  The three questions today have to do with fat loss and muscle sparing, phosphatidylserine, cortisol and water retention.   Finally is a look at causes of a plateau in weight gain.

Dietary Deficit and Fat Loss when Muscle Sparing is the Same

Hi Lyle. A nerd question: Since the only two things in human body which can: 1. store energy 2. be able to gain and loss in a huge range all year long (compare to glycogen which could only be gained and lost in a small range), are fat and muscle (is that ture?). So is that true all diet would result in exactly the same amount of fat loss, if 1. the deficit is the same and 2. the muscle loss or protection is the same? Ignoring all other factors like insulin level?… Keep Reading